25 October 2014

SATURDAY 141025

Please join us from 10:00 AM to 2:00 PM today for Open Gym Saturday.  There will be TWO formal group workouts today. The first workout will start at 10:00 AM and will be open to all skill levels and is free to our community. The second session will begin at approximately 11:30 AM and will be programmed at the Advanced level. Please be sure to review the Advanced Athlete and Intermediate Athlete expectations for this workout as a scaled version will not be available. The Advanced Workout is only for members of CrossFit Amundson. Open gym will be from 12:30 PM to 2:00 PM with supervision from our Coaching Team. This is a great opportunity to work on skills and the accomplishment of your goals.

Ward

Graham Ward’s Operator Jersey

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Our friend Graham Ward is doing an excellent job as an Airman in the United States Air Force. Graham recently completed Basic Combat Training where he earned the distinction of Honor Graduate. On display in our Team Room is Graham’s official Operator Jersey from his pre-deployment training evolutions. Awesome work Graham, we are keeping you in our thoughts and prayers!

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“Develop the courage to push yourself beyond the perceived limits of the body. When your body says “No” only then can your Spirit exclaim “Yes!” - Greg Amundson

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24 October 2014

FRIDAY 141024

For Time:

Run 400 Meters
Complete Five Rounds of:
5 Pull-up
10 Push-up
15 Squat
Run 400 Meters
Complete Five Rounds of:
5 Pull-up
10 Push-up
15 Squat
Run 400 Meters
Complete Five Rounds of:
5 Pull-up
10 Push-up
15 Squat
Run 400 Meters
Complete Five Rounds of:
5 Pull-up
10 Push-up
15 Squat

Note: Compare todays rounds completed to Monday’s workout, which was the same total volume, only dispersed over a longer run, and more rounds in a row of “Cindy”. The Advanced goal is to complete today’s workout as prescribed in less than 20:00. There will be a 30:00 minute time cap on todays workout. This is an awesome session!

AffiliateCupWarriors

Affiliate Cup Warriors!

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Good luck and safe travels to Greg Amundson who will be teaching the CrossFit Law Enforcement Seminar today at the Contra Costa County Regional Law Enforcement Training Center.

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“There is a magnet in your heart that will attract true friends. That magnet is unselfishness, thinking of others first; when you learn to live for others, they will live for you.”Paramahansa Yogananda

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Greg Amundson and Dr. Nicholas Romanov are featured together on the Positivity Project with host Kenny Kane. [audio]

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23 October 2014

THURSDAY 142310

Today we will be developing an advanced weightlifting principle that will enhance both our Clean and Push-Press. The Athletes regularly attending the Olympic Lifting Class on Tuesday and Sunday have experienced stellar results with this technique, and now it’s time for the entire gym to learn it!

Skill Of The Day (SOD)

Power Clean to Push-Press (With only 1 hip-opening). Take up to 7:00 to practice this technique, gradually increasing weight on the bar. Once a challenging weight has been determined, use the same load for the EMOM.

Every Minute On The Minute (EMOM) For 10:00

Complete Two Times:
Power Clean to Push-Press

Note: Ensure that upon catching the barbell in the power-position, you immediately explode into a Push-Press. If you catch the barbell from the Power Clean, extend the hip, and then re-dip for the Push-Press, it defeats the purpose of this drill. Move as fast and explosively as possible. Ideally, both repetitions are completed in twenty seconds.

Rest as needed then,

As Many Repetitions As Possible in 3:00 of,

Barbell Ground to Overhead

Note: On the AMRAP, men’s prescribed weight is up to 135lb. and women’s weight is up to 95lb. Continue to utilize the “Clean to Push-Press” technique. This is an opportunity to “Pressure Test” your new skill!

EWOD-October20,2014

Endurance Workout Crew

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On October 20, 2014, during the Endurance Workout at Seacliff State Beach, Aaron set a new Gym Record by completing an incredible 4:08 “Warrior Maker” drill. To give perspective on how fast this is, the former best time in the gym was a tie with Jason Nee and Greg of 5:00. Congratulations to everyone who participated in the EWOD and completed the “Warrior Maker” drill on Tuesday: Chris, Colin, Scott, Aaron, Lee and Maya.

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Thursday Special Events

6:00 PM – 7:00 PM – Warrior Body Zen Mind Yoga

7:00 PM – 8:00 PM – CrossFit Foundations and Santa Cruz Challenge

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Katherine wins the Individual Event at the Santa Cruz Affiliate Cup [video]

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Power Clean to Push-Press Demonstration [video]

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22 October 2014

WEDNESDAY 141022

Today we will be completing 4 very challenging “Sprint Rounds” involving Dumbbell Snatch as the weightlifting modality, and the Concept 2 Rower and Aerodyne Bike as the metabolic endurance modality.

Complete Two “Sprint Rounds” of:

On a 2:00 Running Clock:
Concept 2 Row, 1:00 for Maximum Calories
Dumbbell Snatch, 1:00 for Maximum Repetitions

Complete Two “Sprint Rounds” of:

On a 2:00 Running Clock:
Aerodyne Bike, 1:00 for Maximum Calories
Dumbbell Snatch, 1:00 for Maximum Repetitions

Note: On each “Sprint Round” Athletes will be working against a 2:00 running clock. You must remain on the Rower or Bike the entire first minute. At the end of the minute, transition quickly to the Dumbbell Snatch station, and in the remaining time, complete As Many Repetitions As Possible (AMRAP) of Snatch. Athletes can alternate arms as often as necessary. Athletes can start at either the Row or Bike station. In addition, it is Athletes choice to complete both Bike or Row stations in a row, or alternate back and forth. Your score at the end of the workout is the total calories and total Snatches from each round added together. Dumbbell weight for men is up to 35lb. and women up to 25lb. Kettlebell Snatch is also an option.

4-00 PM Class OCT20

4:00 PM Crew is STRONGER

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New Addition to our Team

Renowned author Ryan Blair has joined the team at CrossFit Amundson to provide content that will enhance the experience of our Athletes. Ryan is an extremely gifted author, researcher, and lecturer, and his contributions will add incredible depth to our current offerings. Ryan’s first contribution is featured today.

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Fitness Goals for the CrossFit Athlete

Many people approach fitness with very vague goals, such as “shed a few pounds,” “be more active,” and “look better.” However, with vague goals, it is hard to measure progress, and being able to measure concrete progress is important for staying motivated and continuing to follow the program. Not having specific goals makes it hard to even design or select a program to follow—and no program, no results.

Let’s face it, famous athletes that get results such as Garrett Fisher definitely have their own goals. They don’t go workout everyday just to work out, instead they always have an objective. Here are some ways you can make goals that will motivate you, and push you to success.

Measurable Goals

Fitness trainers recommend that fitness goals be defined in terms of losing body fat (such as “an inch off the waist”), increasing muscle strength (such as “bench-press 100 pounds”), mastering a specific skill (such as “dunk a basketball”), or training for a specific event (such as running a marathon). When setting fitness goals, it is important to set very concrete, specific goals that can be measured in some way. Let’s compare Sue’s progress to Mary-Ann.

Mary-Ann decides she wants to “look better” so she goes to the gym and signs up for the beginner aerobics class because it’s at a convenient time. She huffs and puffs in class and is horrified to find she weighs 2 pounds more after a few days. She keeps it up for a bit but her skinny jeans still don’t fit and her arms still sag. After six weeks she can run up the stairs without getting out of breathe, but that has nothing to do with her goal of “looking better” so she quits in disgust.

Sue’s goal is also to look better, but she selects a very specific measurable goal of “losing 2 inches from around the waist” as a way to make herself look better. Not only is that a very concrete, specific goal, but it can also easily be measured and tracked. Sue joins the same aerobics class as Mary-Ann. After two weeks, Sue sees a slight decrease in her waist measurement so she keeps it up. After four weeks, though, she has stopped making any progress. Puzzled, she talks to the class instructor. The class instructor suggests she switch to a more difficult class, one that uses high-intensity interval training to burn off the maximum amount of calories. Sue immediately begins to make progress towards her goal and keeps it up until she has achieved the trimmer waistline that she desires.

As you can see, with a concrete, measurable goal, progress can be tracked. Making progress towards a goal is very motivating. More importantly, with a concrete, measurable goal, if progress is not being made then it is clear that changes need to be made to the program itself.

Specific Goals

Another advantage to selecting a concrete goal is that it will guide the fitness program. Let’s say that both Dan and Joe were firmly lectured by the doctor about increasing activity levels. Dan sets out to “be active” but doesn’t really know what to do—this vague goal doesn’t provide much guidance. He tries walking, but finds it boring. He tries playing basketball with some buddies, but due to his low level of fitness, he finds it very painful and tiring, and ends up suffering several injuries and gives up on his program. Joe decides he’s going to run a 5k in two months. He starts out walking and then moves on to running. He manages to run the 5k, and vows to run another 5K in the near future, but to decrease his total time by at least five minutes. He’s well on his way to a lifetime of fitness due to selecting a specific goal.

Achievable Goals

It is, however, important to set achievable goals. Let’s say Joe the couch-potato decides his fitness goal is to complete a marathon in a few months. Joe is either going to suffer an injury trying to achieve the impossible, or he’s going to end up abandoning the goal altogether. Achievable goals allow you to succeed, which provides you with extra motivation to keep going. Once you’ve met one goal, you can move on to a more difficult goal as you progress towards fitness.

Conclusion

Setting goals and working towards accomplishing them is extremely important in all areas of life. Fitness is just one great example of what good goals and proper discipline can really do to your life. My advice? Don’t wait to set these goals, get out a pen and paper right now and write out exactly what your goals are and how you are going to accomplish them. This is what will make all of the difference. – Ryan Blair 

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Wednesday Special Events

8:30 AM – 9:30 AM – Warrior Body Zen Mind Yoga

7:15 PM – 8:00 PM – Krav Maga Phase A

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21 October 2014

TUESDAY 141021

Front Squat, 5,3,1,1,1 Repetitions. Go heavy and set a new 1RM Personal Record.

Rest as needed then,

For time:

100 Double-Unders (or 100 Weighted Jumps)
Front Squat, 21 Repetitions
100 Double-Unders (or 100 Weighted Jumps)
Front Squat, 15 Repetitions
100 Double-Unders (or 100 Weighted Jumps)
Front Squat, 9 Repetitions
100 Double-Unders (or 100 Weighted Jumps) 

Note: Use the rack ONLY on the heavy 5,3,1,1,1 repetitions. Set a record with a micro-goal of a Bodyweight Front Squat. On the timed evolution, men’s prescribed weight is 95lb. and women’s weight is 65lb. Athletes striving for Advanced Level should challenge this workout and use the Double-Under skill. Who can Front Squat over bodyweight and complete this workout, as prescribed, in under 7:00?

2015AffiliateTeam

2014 Affiliate Cup Competition Team

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“Congratulations to everyone who participated in the 2014 CrossFit Affiliate Cup Competition. I was so humbled to watch the spirit, enthusiasm, and warrior-spirit of the Athletes from our gym who competed at the event. Many of the local CrossFit Affiliate gym owners and spectators commented on the spirit of CrossFit Amundson, the technical mastery of the skills, and the passion displayed during the workouts. In addition, thank you to the volunteers from our gym who helped to support the event. I’ve also received countless e-mails from our world-wide followers who were watching the event “on-line” and sending their support. I admire each of you for your courage and determination. I love you guys!” – Greg Amundson

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Alex, Lee, Dorie and Leann – Affiliate Cup WOD 1 Demonstration [video]

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Dr. Emoto dies a hero and a legend. [article]

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Tuesday Special Events

1:30 PM – 2:30 PM – CrossFit Amundson Endurance Workout

6:00 PM – 7:00 PM – Warrior Body Zen Mind Yoga Class

7:00 PM – 8:00 PM – CrossFit Technique and Foundations Class

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20 October 2014

MONDAY 141020

For Time:

Run 800 Meters

Complete Ten Rounds of:

5 Pull-ups
10 Push-ups
15 Squats

Run 800 Meters

Complete Ten Rounds of:

5 Pull-ups
10 Push-ups
15 Squats

Note: This is a twist on the classic CrossFit workout “Cindy”. The addition of an 800 meter run adds a true element of endurance and stamina. Can anyone complete this workout as prescribed in less than 20:00?

MollyAOW

Molly is Athlete of The Week

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Congratulations to Molly who was recognized as Athlete of The Week! Molly has a heart of gold and always brings encouragement, motivation and the warrior-spirit to her workouts and the entire gym. Dedicated to her practice, Molly has incredible command of the more challenging gymnastic skills, including Pull-ups, Rope Climbs and Toes to Bar. Last week, Molly completed the grueling “Three Round Helen” workout “As Prescribed” with an average of 7 Pull-ups per round! In addition to her training in CrossFit, Molly is an avid outdoor enthusiast and incredibly gifted artist with her own line of hand-made jewelry called Molly Turner Designs. Thank you for being such an inspiration Molly, and keep up the awesome work!

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Monday Special Events

8:30 AM – 9:30 AM – Warrior Body Zen Mind Yoga

7:15 PM – 8:00 PM – Krav Maga Phase A

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The couple that “Assaults Together” stays together! Watch these two incredible demonstrations by Lee and Leeann on the Assault Bike during the Affiliate Cup Competition. Lee and Leann Bowden display sheer willpower, determination and perseverance during a grueling 1:00 evolution on the bike.

Lee Bowden Assault Bike Demo [video]

Leeann Bowden Assault Bike Demo [video]

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19 October 2014

SUNDAY 141019

Today is the Santa Cruz Affiliate Cup Competition at CrossFit West! Please join us from 9:00 AM to 1:00 PM to cheer on all the Athletes competing today. Please note there will not be Open Gym or Olympic Lifting today.

KIDSWOD

Kids Workout at Salinas Breadbox

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On Friday, October 17, 2014, Alex, Brad, Kristen, Bailey and Greg taught a combined Leadership, CrossFit and Yoga seminar at the Salinas Breadbox. The seminar focused on discovering the power of principles such as truthfulness, courage and commitment through the practice of CrossFit and Yoga. Many of the children in attendance were from underprivileged parts of Salinas, a City ranked number 1 in the United States for violent crime. Special thank you to Kristen Spencer for arranging this special day.

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Good luck and great lifts to all our Athletes competing at the Santa Cruz Affiliate Cup today! On behalf of all the Athletes and Coaches at CrossFit Amundson, we recognize our competitors in todays epic event: Kat, Molly, Efrain, Tobias, Andrew, Dorie, Leann, Lee, Alex, Michael, Grayson, Beto, Roberto, Ashley, Areli, Kelly, Naomi, Amber, Allen, Corey and Brett. You guys are Warriors!

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The Salinas Breadbox Obstacle Course Kids Workout [video]

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18 October 2014

SATURDAY 141018

Please join us from 10:00 AM to 2:00 PM today for Open Gym Saturday.  There will be TWO formal group workouts today. The first workout will start at 10:00 AM and will be open to all skill levels and is free to our community. The second session will begin at approximately 11:30 AM and will be programmed at the Advanced level. Please be sure to review the Advanced Athlete and Intermediate Athlete expectations for this workout as a scaled version will not be available. The Advanced Workout is only for members of CrossFit Amundson. Open gym will be from 12:30 PM to 2:00 PM with supervision from our Coaching Team. This is a great opportunity to work on skills and the accomplishment of your goals.

ChallengeAthletes

Foundations Athletes are STRONGER

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CrossFit Amundson Foundations Class

Known by several names such as “Boot Camp”, “Foundations” and “Technique Class” our Introduction to CrossFit class is perfect for new Athletes AND our longtime Athletes looking for a comprehensive review of technique. The Foundations Class meets every Tuesday and Thursday night from 7:00 PM to 8:00 PM. A unique technique is taught and reviewed each day over the course of the month. In addition to technique work, there is a slightly scaled version of our more famous CrossFit Amundson workouts. With a heavy emphasis on virtuosity, fun and team-work, this is an awesome class to attend. CrossFit Amundson offers a 1 month special rate of $69.00 for our Foundations class for new Athletes joining the gym. If you are interested in starting CrossFit, please e-mail Info@CrossFitAmundson to learn more and get started.

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17 October 2014

FRIDAY 141017

For Time:

7 Hang Power Cleans (115lb. / 85lb.)
50 Squats
30 Hand Release Push-ups
10 Chest to Bar Pull-ups

Rest as needed then,

5 Hang Power Cleans (135lb. / 95lb.)
35 Squats
20 Hand Release Push-ups
7 Chest to Bar Pull-ups

Rest as needed then,

3 Hang Power Cleans (155lb. / 105lb.)
20 Squats
10 Hand Release Push-ups
5 Chest to Bar Pull-ups

Note: Rest up to 5:00 between rounds to ensure maximum power output and intensity during each individually timed evolution. Men’s prescribed Barbell weight is up to 115lb. for Round 1, up to 135lb. for Round 2, and 155lb. for Round 3. Women’s weight is up to 85lb. for Round 1, up to 95lb. for Round 2, and up to 105lb. for Round 3. Squats are “gymnastic”. Ideally, repetitions at each “station” are completed in one consecutive set. Come to the gym mentally prepared for the “unknown and unknowable” today!

4-00 PM WARRIORS

4:00 PM Warriors caught goofing around!

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On Wednesday, October 15, 2014, Greg Amundson and Dr. Nicholas Romanov joined Kenny Kane, the founder of the Positivity Project, for a Podcast about “The Felt Experience of Emotional Training”. The episode featured insight from Greg, Dr. Romanov and Kenny on surrendering the ego, awareness of the self, and achieving self-mastery. Dr. Romanov is the founder of the POSE Running Method and one of the most respected Coaches in the world. Stay tuned for airing of this exciting Podcast!

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“Our level of personal belief is in direct proportion to our ability to encourage others. Cooperation and the mutual advancement of the human spirit is what CrossFit Amundson is all about.” From an interview with Greg Amundson

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16 October 2014

THURSDAY 141016

Weighted Box Step-up 5-5-5-5-5 repetitions (each leg)

Rest as needed then,

Complete Three Rounds of this Triplet,

On a 3:00 Running Clock:
Deadlift, 3 Repetitions (Go Heavy!)
200 Meter Kettlebell Farmers Carry
As Many Repetitions As Possible of Lateral Bar Over Burpee

Note: On the Triplet, use approximately 75% of your 1 RM for your Deadlift. This should be a weight you can manage for 3 Repetitions, but not 4. Farmers Carry must be completed with only one hand carrying the Kettlebell at a time. Men’s Kettlebell weight is 35lb. and womens is 25lb. If you switch hands, you must put the Kettlebell on the ground to make the switch. The rest between evolutions will be “Variable” between 2:00 and 4:00. This is a challenging workout that requires immense focus and a positive mental attitude. Your score at the end of the workout is the total number of Burpees completed.

KravMaga_flyer-LawEnforcementOnly_v2

Krav Maga Santa Cruz

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Krav Maga Santa Cruz is pleased to offer Law Enforcement Officers in Santa Cruz County a weekly private LEO class that focus on Officer survival, a winning mindset, weapon retention and advanced combative concepts. KMSC will also be offering a monthly 2 hour seminar with a new focus each month. More information to follow soon.

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Thursday Special Events

6:00 PM – 7:00 PM – Warrior Body Zen Mind Yoga

7:00 PM – 8:00 PM – CrossFit Technique Class and Santa Cruz Challenge

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